We all know him: the sore muscles - he does not kill us, but is still very unpleasant. Can you avoid muscle soreness - of course you can. If you do not expose your body, especially your muscles, to any major physical strain, chances are good to avoid muscle soreness. But that's not always that easy.
Sore muscles are a very individual and subjective phenomenon. Even in athletes who train under the same conditions, the symptoms of muscle soreness can be completely different. What is muscle soreness and how can you avoid muscle soreness? Until a few years ago, it was believed that the cause of muscle soreness is the production of lactic acid. Lactic acid is a metabolic end product of human energy metabolism. Lactic acid is produced by the breakdown of carbohydrates without the presence of oxygen. This type of energy metabolism is called anaerobic.
Under stress, the muscle cell forms lactic acid, which is also called lactate. As stress levels continue to increase, the muscle cell accumulates more and more lactic acid as it is no longer able to adequately degrade it. It comes to the limitation of performance. Now, if the intensity is not reduced or the activity is stopped, it leads to fatigue of the muscles.
Muscle soreness is not caused by lactic acid
It turns out that this process has nothing to do with the actual sore muscles. There are similarities anyway. Because similar to the production of lactic acid, the muscle cell is overwhelmed with the sports strain before the onset of sore muscles. With sore muscles it comes to small hair cracks in the outer muscle tissue. The inflammation of the same causes water retention, which causes the muscle to swell. The affected muscle bundle increases in volume and it comes to the distinctive "stretching pain", which is also known as muscle soreness.
You can avoid sore muscles in different ways. For example, a well-dosed workout is important. Who wants to achieve a sporting goal, should achieve this in small stages. If the muscles gradually get accustomed to the higher intensities, the chances are good to avoid muscle soreness. Another preventive measure to prevent muscle soreness is the appropriate preparation of the musculature for the upcoming load. In the stretched and warmed state, the muscle is more flexible and can better compensate for the strain. Therefore, it is important to be warmed up and stretched before a physical stress in sports or at work. While many may find it silly, our muscles will thank us for sure.